12.4.20 Workout of the Day

December 3, 2020

WARM-UP

1 Minute Each

Bike (Easy)
Air Squats to Medicine Ball
Shoulder Taps
Inchworm to Push-up

30 Seconds Each

Bike (Faster)
Squats with Medicine Ball
Straight Leg Sit-ups
Arch Hold

MOBILITY

Dumbbell Assisted Straddle Stretch: 1 Minute

Child’s Pose on Ball: 1 Minute

WORKOUT OF THE DAY

“Green Monster”

4 Rounds For Time (30 Minute Cap):
40/30 Calorie Assault Bike
30 Wallballs (20/14)
20 Toes to Bar
10 Single Arm Devil Press (50/35)

AFTER PARTY

Ring Muscle-Up Stamina

For Time:
30 Bar Facing Burpees
20 Ring Muscle-ups
30 Bar Facing Burpees

HOME GYM OPTION

4 Rounds For Time:
45 Air Squats
30 AbMat Sit-ups
15 Single Arm Devil’s Press (50/35)